Pali zifukwa zambiri zoyendera khitchini yanu, ndipo chofunika kwambiri, thupi lanu lidzakuyamikani kwambiri. Ngati mukuyang'ana mkangano wokakamiza, nazi zifukwa zisanu ndi chimodzi zodyera kunyumba lero - osati lero lokha:
1. Kudya kunja kwa nyumba, mumadya zopatsa mphamvu zambiri zosafunikira.
Kaya mukudya m'malo odyera odzaza anthu ambiri kapena malo odyera zakudya zofulumira, kudyera kumalo operekera zakudya kumakhudza ma calories omwe mumadya tsiku lililonse. Anthu omwe amadya kunja amapeza zopatsa mphamvu zokwana 200 patsiku ndipo amadya mafuta ambiri, shuga ndi mchere wambiri, malinga ndi kafukufuku wa asayansi ku American Cancer Society ndi University of Illinois ku Chicago ndipo lofalitsidwa m'magazini ya Public Health Nutrition. …
2. Simungathe kusankha zakudya "zathanzi" pa menyu
Malinga ndi zomwe zinapezedwa mu 2013 ndi kampani yofufuza ya NPD Group, munthu mmodzi yekha mwa anthu anayi amasankha zakudya "zathanzi" m'malo odyera, chifukwa anthu ambiri amaona kuti kupita kumalo odyera kumakhala kosangalatsa komanso kofooka.
3. Kuphika kunyumba kudzakuthandizani kukhala ndi moyo wautali
Kafukufuku wa 2012 adapeza kuti kuphika zakudya zisanu pa sabata kumawonjezera mwayi wokhala ndi moyo wautali ndi 47% kuposa omwe saphika kunyumba kapena kuphika nthawi zambiri. Kuphatikiza apo, ntchito zakukhitchini zitha kuphatikizidwa ndi kusinkhasinkha, zomwe anthu ambiri alibe nthawi. Kuti mudziwe zambiri za momwe mungachitire izi komanso momwe kusinkhasinkha ndi kuphika kungapindulire, werengani positi iyi.
4. Kudyerako kumayenderana ndi kukula kwa kunenepa kwambiri
Ngakhale kuti sizingatheke kutsimikizira ubale woyambitsa, maubwenzi ambiri apezeka pakati pa kunenepa kwambiri ndi kudya kunja. Mwachitsanzo, kafukufuku wa bungwe la Lancet mu 2004 anapeza kuti achinyamata amene nthawi zambiri amadyera m’malesitilanti a zakudya zophikidwa m’malesitilanti amatha kunenepa komanso amawonjezera kukana insulini akafika zaka zapakati.
5. Chakudya chophikidwa kunyumba chimakhala chathanzi
Mawu amenewa amafuna kumveketsa bwino. Sindimaganizira, mwachitsanzo, zophika zophika zomwe sizikudziwika, zomizidwa mu mayonesi, "zakudya zakunyumba." Ndi kugwiritsa ntchito zosakaniza zonse (nyama, nsomba, masamba, chimanga, ndi zina zotero) pazakudya zopangira kunyumba. Pamenepa, mwayi woti mumadya zakudya zopatsa thanzi kusiyana ndi nthawi zonse za utumiki wa chakudya ndi waukulu kwambiri.
6. Mumaphunzitsa ana anu kusankha zakudya zopatsa thanzi
Ana anu akhoza kutenga nawo mbali pokonza chakudya chophikidwa kunyumba. Kafukufuku akuwonetsa kuti umu ndi momwe mungalimbikitsire kudzipereka kwawo kukhala ndi moyo wathanzi. Ana omwe anathandiza makolo awo kukhitchini anali okhoza kusankha zipatso ndi ndiwo zamasamba, malinga ndi zomwe zinafalitsidwa mu 2012 mu Public Health Nutrition.
Kufotokozera mwachidule zonsezi, ndikufuna kulangiza: ngati muli ndi nthawi yochepa yoti mubwere ndi zakudya zosiyanasiyana, zathanzi komanso zokoma ndikupita kukagula, ndiye kuti ntchito yapadera idzakuthandizani kwambiri - kutumiza zosakaniza zokonzekera mbale zathanzi. malinga ndi maphikidwe okonzedweratu. Zambiri pa ulalo.